Plantar fasciitis is inflammation of the plantar fascia tissue at the bottom of one’s foot. Symptoms include pain and tenderness, swelling, and burning along the heel bone and arch, resulting in difficulty walking. The cause of plantar fasciitis is unclear, and diagnoses are often delayed as symptoms resemble other injuries and medical conditions. Risk factors include obesity, previous trauma to the foot, overuse of the feet in sporting activities, and flat feet. Plantar fasciitis is most common in middle-aged people but can occur in children and older adults. A Midtown East plantar fasciitis specialist may recommend a treatment involving resting the affected foot by staying off it when possible and applying ice packs. Here are some tips on how you can prevent the problem.
1. Wear Shoes With a Heel Cushion
One of the most effective ways to prevent plantar fasciitis is wearing shoes that provide additional cushioning for your heel. This will help absorb shock and reduce stress on your foot’s arch. You should also be careful when choosing the type of shoes you wear as certain materials cause more friction than others which can irritate your feet even more.
2. Wear Shoes With Natural Materials
Natural materials such as leather or suede are best for your feet because they allow them to breathe. Synthetic materials can aggravate your feet in warm weather and cause inflammation of the plantar fascia tissue. You should also ensure that you always wear shoes that fit well and don’t rub your feet.
3. Stretch Your Feet
A plantar fasciitis specialist may recommend that you stretch your ankles and calves before getting out of bed in the morning. This is to prevent the added pressure of standing on contracted muscles and help keep your arches from tightening up too much in the morning.
4. Walk More
Walking around barefoot can help your feet strengthen their arches and promote blood flow to the area. It also allows you to stretch out your calves after a long day of being on your feet, reducing heel pain. You should be careful not to overdo this, though, as too much walking can be harmful to the tissues in your foot.
5. Watch Your Weight
If you are obese, losing weight is one of the best ways to prevent plantar fasciitis. Excess body weight puts too much stress on your feet, leading to inflammation in their tissues. You should also avoid wearing high heels as they cause a similar effect by putting too much pressure on your feet.
6. Do Not Exercise on Hard Surfaces
A plantar fasciitis specialist can recommend that you avoid exercising on hard surfaces as this can result in overworking your feet and may cause the tissues to become inflamed. You should also ensure that you wear appropriate shoes when running or playing sports, reducing your chances of getting injured.
In summary, if you want to prevent plantar fasciitis, the best thing that you can do is treat your feet well. Do not let them get too worn down by wearing uncomfortable shoes. Ensure they are always clean and dry as this reduces infections. If possible, don’t go barefoot or wear sandals too often as it can cause other foot injuries. Finally, take good care of your feet to ensure that the tissues around your heel are healthy and strong.
